481 Payneham Rd
Felixstow SA 5070
0433 043 676
fitnesshabit@live.com

Timetable as follows – Click here – Print and present coupon to get your 2nd class free

Closed long weekends and public holidays.
With 6 different types of classes to choose from you’ll never get bored!

Monday
6.30pm Kickboxing

Tuesday
9.30am Circuit
7.00pm Suspension TRX
6.30pm Project X (Boot Camp – Held at Mars Sporting Complex – 43-63 Lower Portrush Rd Marden)

Wednesday
6.30pm Kickboxing

Thursday
9.30am Kickboxing
7.30pm Circuit

Friday
6.30pm Kickboxing Circuit

Saturday
7.30am Suspension TRX (Starting Sat 3rd March 2012)
9.30am Kickboxing Circuit
11.00am Fusion

Class Descriptions

Suspension TRX:

TRX Suspension Training is basically nylon straps suspended from the ceiling. TRX uses gravity and your bodyweight as resistance while you work your entire body. You can adapt moves to suit your own fitness level to tighten and tone every part of your body.

Kickboxing:

All kickboxing sessions are non-contact. You will learn how to punch and kick bags and pads correctly – but were not trying to make a fighter out of you. This is one of the most fun ways to burn calories and relieve stress you’ll ever try!
Occasionally we run KB 101 a semi Skills class, the first half of the session you’ll learn a new skill – such as how to throw a Left Hook, Round House Kick, or strike and Hold Pads correctly. The second half is all energy.

Kickboxing Circuit:

Once you have a basic understanding of the kickboxing strikes this is the class for you. You’ll work your way around the class completing a series of different combinations at each heavy bag, wall bag, speed ball, floor to ceiling bag and even a bit of ground’n’pound with a heavy bag on the floor.

Circuit:

A full body workout with a mix of resistance and cardio activities. No machines – you get a different creative and challenging session each time you come. Suspension training, fitballs the works we leave no stone unturned!

Project X:

Boot-camp style training! This is a no nonsense honest work out! 5% skill 25% pain and 100% good for you. Be On Time, Hydrated, Energized and ready to Run and Train Hard!

Fusion:

This class focuses on building your body’s core strength, improving posture, muscle tone, stability, mobility and flexibility. It’s an invigorating and challenging workout for all levels incorporating resistance training, pilates and yoga principles, fit balls, medicine balls, resistance bands and bodyweight exercises. Always leaves you feeling refreshed at the end.

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Direct Debit Membership – Unlimited classes
$ 16.95 per week
(Debited fortnightly)
Download Direct Debit Membership Application Form here.

Upfront Cash Payment Membership – Unlimited classes
12 week $ 200
24 week $ 385

10 Visit cards – Valid for all classes (Strict 3 month expiration from purchase)
Adult $150
Student / Concession $130

Casual visit – All classes
Adult $20
Student / Concession $15

• Upfront cash payments and 10 visit cards are not non-refundable, no exceptions.
• Memberships can be put on hold.
• Memberships can be cancelled any time with 14 day notification.
• Student concessions cards must be viewed to receive the discount.

Book by phone or email to receive your first class free!!**

*Your Ten-Visit Pass can be used for any class and is valid for three months
**Bookings receive priority and are subject to class limit

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PT clients can purchase Fitness Habitat 10 session cards at the student price of $100.00

Direct Debit Payment Details: Scott Condon BSB:065151 ACC: 10271074
Please include your name with payment.

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Weight loss is simple burn more calories than you eat!

But do you know how many calories you should have?

Many diets are one size fits all for either Male or Female. They don’t take into account the differences in your body type or activity levels.

Did you know that when you are in a calorie deficit your metabolism will slow down, it’s just a matter of when?

Do you know the optimal sets, rep ranges and rest periods when weight training for weight loss?

Do you know your optimal heart rate training zones when doing cardio for weight loss?

• I can help you to work out how many calories you should have specific to your body type and activity level. Then show you how to manipulate your calories to stay in deficit and continue to lose weight without lowering your metabolism
• I can work out your optimal heart rate training zones for fat loss and also teach you how to maximize your resistance training for weight loss.

Playing Sport

Are you an athlete or a casual player, and are you training effectively for your sport?

Are you training like a body builder when sporting performance is what you are seeking?

Are your exercise choices specific to your sport?

Do you know what sets, reps and rest periods are optimal for improving your sporting performance?

Do you know what a plyometric exercises is and can you perform one effectively? Are you aware of the huge benefit plyometrics have in improving sporting performance?

Are you aware of proprioception training and its benefit in sporting performance?

Do you know the most common injuries in your sport and how to avoid them?

Are you aware of the energy systems and work to rest ratios for your sport?

Do you know about periodisation and how to peak yourself for an event / finals?

Do you know the differences you should make to your training from preseason to in season?

• I don’t just train my clients, I educate them on many of these sporting aspects.

Building Muscle

Were you aware that for an untrained person the first 6 – 8 weeks of training benefit your neuromuscular systems and muscle grouping. Only after this period will you begin to build or put on muscle.

Do you know how to optimize your training in these 6-8 weeks to prepare it properly for a building cycle?

Do you know how to train effectively to build and are you aware of how long your programs/cycles should be before you should change them?

Is your program progressive from the first week to the last or is it the same all the way through. Is your only progression the increase in weights you try to lift?

Are you overtraining, did you know that too much training will reduce your ability to grow. How much rest and recovery do you need?

Are you tapering your cycles?

Do you know how to eat right to put on size and how do you stay lean without loosing muscle?

• If you are trying to build and you can’t answer these questions your training can be improved. I assist in optimizing your efforts, training you smarter not just harder – for better results.

Endurance

Are you aware that you should refuel on the go if you train over a certain time limit? Wondering what that time is?

Do you know that threshold training as opposed to steady state training dramatically improves your ability to go faster using oxygen. Improving your steady state or race pace (constant pace).

Have you ever tested your anaerobic threshold?

• Learn how to train effectively for endurance. Working up to or constantly repeating the event distance is only part of the training.
• Learn how resistance training is also influential in improving your endurance performance.

Training With Injuries or Postural Imbalances

Do you have an existing injury or an old injury that keeps resurfacing when you train?

Are you aware that many postural problems are simply a case of muscle imbalances, short and tight and long and weak muscles?

Are you aware of which exercises /stretches will compound these imbalances and which will help correct the problem?

• I research client injuries and postural imbalances, sessions are then structured to avoid or incorporate stretches and exercises to improve imbalances and avoid injury.

Your Current Situation

A lean body never happens by accident and an overweight body never happens by accident either!

They are both effects, which have causes. If you can uncover the cause of your weight problem then you can remove it.

If you continue doing what you’ve always done, You’re going to get what you’ve always got.

First you must accept responsibility for your current situation, (I’m here because I put myself here) and then take positive actions to improve it.

No matter who you are or what you do, you absolutely do have the power to change.

Reality

See your physical challenges as assets, overcoming obstacles forces you to develop discipline, determination and character. These traits will carry over to other areas of your life and make you a stronger person.

Physical fitness cannot be achieved by wishful thinking nor purchase (even with the best personal trainer – it’s you who must do the work)

Know that there are no shortcuts as there is no substitute for hard work. There is a price to be paid for achieving everything.

However you will reap what you sow… and the rewards that you take out will come in direct proportion to the work you put in.

If you’re willing to put the work in, you will take the rewards.

You can have the body you want! But you must be willing to pay the price for it!

Plan and Goal Set

The more difficult the challenge, the stronger you will become when you overcome it and the greater your feeling of accomplishment when you have succeeded.

You’ll only get stronger by testing yourself, so set a decent goal.

Failing to prepare is preparing to fail.

You must dedicate yourself to your goal, you will never find time, if you want time, you must make it, even if that means sacrificing in other areas.

Sporadic efforts produce sporadic results, and sometimes they produce zero results. Persistence is your key to success.

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If you are looking for unique, fun and challenging work outs in a group environment, this is the place for you.

We curently run 6 different classes throughout the week to cater for all your training needs.

If you’re in the mood to train hard, we have high intensity: PROJECT X (Boot Camp), KICKBOXING and KICKBOXING Circuits.

If you’re looking for a great all over mid intensity workout you can try our CIRCUIT classes or Suspension TRX.

And if you are after a Lower intensity session – FUSION – will be right up your alley.

The Fitness Habitat training team are all fully qualified professionals. We pride ourselves on delivering safe, effective and quality group fitness sessions.

We are not one of those big gyms with a huge membership, we cap our classes to ensure they can be controlled effectively and you are well looked after.

You will never go unseen at Fitness Habitat, the studio is a machine free zone and our floor plan allows our trainers to see you at all times. So rest assured if you’re not doing something correctly, your trainer will correct you.

There’s no hiding or coasting either, you’ll get an honest work out every time.

So what are you waiting for? – get in shape starting today! – call or email us to book in for your first class.

GIVE US A TRY!   and   MAKE IT A HABIT!

What We Do At Fitness Habitat

Group Fitness Studio Photos

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Scott Condon
43-63 Lower Portrush Rd (Mars Gym)
Marden SA 5070
0433 043 676
fitnesshabit@live.com

My Personal Philosophy On Training

Gyms were great tools for improving sporting performance and are now necessary because people don’t get enough regular exercise in their daily routine to be healthy. Sedentary jobs / lifestyles and an abundance of food are ensuring the need for personal training.

There is no secret exercise or type of food to get in shape, only hard work and good nutrition will get you there in the end.

Working out can and should be fun! Balance, should be the Ultimate Goal!

My Role:

1. Design and administer client specific training programs that create a desired result in body composition.
2. Improve athletic performance whilst reducing the likely hood of injury
3. Take into consideration the differences among individuals, including their injuries
4. Recognizing acute and chronic responses and adaptations to training for the design of specific training programs
5. Educate clients on the importance of training in the correct manner using safe techniques so they can safely train themselves

I believe that health, fitness and body composition is no longer a guessing game. With the right balance of exercise, nutrition, recovery and dedication anyone can achieve the fitness goals they are trying to achieve. I am dedicated to ensuring that every individual I train receives the knowledge and instruction to achieve their training goals.

My primary responsibility as a personal trainer is always to my client’s safety, health and welfare and all personal information is regarded and treated as confidential.

What is personal training?

Having a motivator who pushes you to your limits… Instructing you on correct technique through a physical session.

I do this and a whole lot more.

Every session is pre planned before you arrive.

Each client is on a specific training cycle with a training aim. Programs are modified to suite their Goals, Strengths, Weaknesses, Injuries and Flexibility etc.

Sets, Reps, Weights any difficulties through out a session are recorded. The next time I see a client they have a new session and we know what they are capable of and what to avoid.

I don’t do random and I don’t guess!

I record my own sessions and I know the importance of it. If it isn’t planned, it’s random! If it isn’t recorded, it’s guessed!

If a personal training client is in week 2 of a 4 week basic strength cycle, recording allows me to track their progress and keeps them close to maximum on each lift with every exercise variation from session to session.

If the next training cycle is a 6 week power pyramid and I’ve recorded the last training cycle weight ranges I can closely estimate the new weight ranges and make the first training session an effective one.

Research

I research injuries and postural issues of clients and structure their sessions to work around problem areas/movements and improve weakness or flexibility issues.

Sports specific training programs are researched for clients training for enhanced sporting performance.

Motivation

My motivation methods vary, I am drill instructor or an encourager depending on what my client needs and responds to.

Training Forms

Please click on the following links to download your Pre-Exercise Questionnaire and also our Personal Training Contract Agreement which can be printed out and handed to your trainer at the commencement of your personal training program.

Personal Training Studio at Mars Gym

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